9/5 - 9/10 Practice/Meet Schedule

WEEK SIX 9/05-9/10 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, September 5 OPTIONAL PRACTICE LABOR DAY HOLIDAY	8:00 - 9:45 am	LCS - Denver	No shuttle from Lincolnton
Tuesday,September 6 Coach Williams will take anyone to Latta that wants to re try their time trial.	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, September 7	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, September 8	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Friday, September 9 FRIDAY NIGHT LIGHTS Ivey Redmond Park, Kernersville, NC	Leave LCS Denver 2:15 pm	Ivey Redmond Park Kernersville, NC	Linc Athletes Check Athletic Website
Saturday, September 10	OFF	N/A	N/A

Top Female Performer on NCRunners - Week 1

Michaela Gammon is up for week 1 top performer...give her a vote!  

http://nc.milesplit.com/articles/188556-vote-who-was-the-top-female-performer-of-week-1

CONGRATS ON A GREAT MEET!!!

Coach Williams and Coach Ross are very proud of the effort and performance of our runners on a VERY large stage on Saturday at the Providence Invitational.  IT WAS HOT to say the least. 

Michaela Gammon, Megan Gavel and Sydney Kuczenski 
all had career Personal Records (PR)

Freshman girls responded nicely to running at a very big major meet for their first real high school XC race!

On the guys side Toliy Givens ran a career PR with very tough weather conditions.

Our Freshman boys also responded nicely to their first race and show a lot of potential moving forward.

Congrats to Michalea Gammon on placing first in the girls open race with a career PR of 20:09!  Michaela was interviewed by NCRunners/Mile Split after the awards ceremony on Saturday.  
You can see that interview on NCRunners http://nc.milesplit.com/videos/153965/michaela-gammon-interview-girls-open-race-champ

Week Five - Practice Schedule

WEEK FIVE 8/29-9/03 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, August 29	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 30 Coach Williams will take anyone to Latta that wants to re try their time trial.	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 31	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, September 1	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Friday, September 2	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, September 3 *Coach Williams will communicate who should attend.  Optional for everyone else*	Leave LCS at 7:30am Return to LCS at 10am	Latta Plantation - Huntersville, NC	No shuttle from Lincolnton to Denver

Providence Invitational 2016

2016 Providence Invitational

McAlpine Creek Park

8711 Monroe Rd 

Charlotte, NC 28212

5:45 am - arrive at LCS, load up

6:00 am - leave LCS

6:50-7:10 am - arrive at McAlpine, unload, set up camp

7:10-7:30 am - all on 20 minute jog

7:30 am - report back to camp, water, Gatorade, snack

7:30 am - Stretch, Dynamics for Girls Open race (Maggie, Megan, Michaela, Megan) 

7:50 am - Report to line - 6 to 8 strides

8:00 am - Girls Open Race START

                  After race, easy jog 15 minutes, stretch, hydrate, etc

8:30 am - Boys Open Race START (no LCS runners)

9:00 am - Championship Girls (no LCS runners)

9:30 am - Championship Boys (no LCS runners)

9:30 am - All other girls, 10 minute warm up jog

9:40 am - Dynamics, Water

9:50 am - JV girls race report to line (all other LCS runners) - 6 to 8 strides

10:00 am - JV Girls Race START

                 After race, easy jog 15 minutes, stretch, hydrate, etc

10:00 am - All boys, 10 minute warm up jog
10:10 am - Dynamics, Water
10:20 am - JV boys race report to line (all other LCS runners) - 6 to 8 strides
10:30 am - JV Boys Race START
                 After race, easy jog 15 minutes, stretch, hydrate, etc
11:00 am - pack-up
11:20 am - depart for LCS
12:10 am - return to LCS

XC Apparel

Our XC apparel is posted on my payments plus.

Please have all of your orders submitted by next Thursday 8/25/16.  That is the deadline.

New Meet Added - 9/28/16

After many years/seasons asking/wondering why we were not invited, we finally will get to compete in the Lincoln County Cross Country Championship!

The meet will take place on Wednesday, September 28 at Highland Drive Park, Lincolnton, NC.

More details to follow.

WEEK FOUR XC PRACTICE/MEET SCHEDULE

WEEK Four 8/22-8/27 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, August 22	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 23 Coach Williams will take anyone to Latta that wants to re try their time trial.	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 24	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 25	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Friday, August 26	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 27 MEET PROVIDENCE INVITATIONAL	Leave LCS at 6:45am Return to LCS at 1pm	McAlpine Creek Park Charlotte, NC	Linc Athletes Check Athletic Website

8/18/16 Practice

I am giving everyone off tomorrow 8/17/16.  

Rest your legs, hydrate and get going on anything school related to get off to a great start!  

Proud of you guys!

Coach Williams & Ross

10% Discount Code for Running Wearhouse

I just used the discount code below for a 10% discount on Running Wearhouse.com. Thought I would share with you.

runblog10

2016 PIONEER CLASH OF THE CLASSES ITINERARY

PLEASE LET ME KNOW ASAP IF YOU ARE UNABLE TO ATTEND

2016 Pioneer Clash of the Classes (3000m)

Saturday, August 20, 2016

Watauga High School

300 Go Pioneers Drive

Boone, NC 28607

This unique cross country festival is a fun and low-pressure way to cap your pre-season training.

Every class has its own separate 2-mile race.  Separate races for each grade (9th, 10th, 11th, 12th).

Awards: Trophies to top 2 teams, Dogtags to top 15 in each race.

TIMELINE - Race/Warm-up Schedule

5:45am Arrive at LCS, Load bus

6:00am Depart LCS for Watauga High School
6:25am Pick up Lincolnton Athletes at Sentury Drug, Boger City, NC

8:00am Arrive at Watauga High School, Unpack, Set up camp

8:30am Light jog, shake out legs, check out course

9:00am Water, snack, relax

9:30am MS Girls and Boys RACE

FRESHMAN GIRLS SCHEDULE

9:30am Freshman Girls 7 minute jog, Dynamics, Stretch, Water

9:50am Freshman Girls Report to start line 4 to 6 Strides, Stretch

10:00am Freshman Girls RACE

10 minute cool down jog after race/stretch

FRESHMAN BOYS SCHEDULE

9:55am  Freshman Boys 7 minute jog, Dynamics, Stretch, Water

9:15am  Freshman Boys Report to start line 4 to 6 Strides, Stretch

10:25am Freshman Boys RACE

10 minute cool down jog after race/stretch

SOPHOMORE GIRLS SCHEDULE

10:20am Sophomore Girls 7 minute jog, Dynamics, Stretch, Water

10:40am Sophomore Girls Report to start line 4 to 6 Strides, Stretch

10:50am Sophomore Girls RACE

10 minute cool down jog after race/stretch

SOPHOMORE BOYS  SCHEDULE

10:45am Sophomore Boys 7 minute jog, Dynamics, Stretch, Water

11:05am Sophomore BOYS Report to start line 4 to 6 Strides, Stretch

11:15am Sophomore Boys RACE

10 minute cool down jog after race/stretch

JUNIOR GIRLS SCHEDULE

11:10am Junior Girls 7 minute jog, Dynamics, Stretch, Water

11:30am Junior Girls Report to start line 4 to 6 Strides, Stretch

11:40am Junior Girls RACE

10 minute cool down jog after race/stretch

JUNIOR BOYS SCHEDULE

11:35am Junior Boys 7 minute jog, Dynamics, Stretch, Water

11:55am Junior Boys Report to start line 4 to 6 Strides, Stretch

12:05pm Junior Boys RACE

10 minute cool down jog after race/stretch

SENIOR GIRLS SCHEDULE

12:00pm Senior Girls 7 minute jog, Dynamics, Stretch, Water

12:20pm Senior Girls Report to start line 4 to 6 Strides, Stretch

12:30pm Senior Girls RACE

10 minute cool down jog after race/stretch

SENIOR BOYS SCHEDULE

12:25pm Senior Boys 7 minute jog, Dynamics, Stretch, Water

12:45pm Senior Boys Report to start line 4 to 6 Strides, Stretch

12:55pm Senior Boys RACE

10 minute cool down jog after race/stretch

1:15pm Awards, Pack-up, Load-up

1:40pm Leave Watauga High School (quick 20 minute grab and go food stop on way home)

4:00pm Return to LCS, unload, clean bus, etc

WEEK THREE - XC PRACTICE/MEET SCHEDULE

WEEK THREE 8/15-8/20 - XC PRACTICE/MEET SCHEDULE

Day	Time	Location	Transportation
Monday, August 15	4:00 - 5:30 pm	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 16	4:00 - 5:30 pm	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 17 5K TIME TRIAL MANDATORY ALL RUNNERS MUST ATTEND	12:15 - 2:15 pm	Latta Plantation, Huntersville, NC	Linc Athletes Check Athletic Website
Thursday, August 18	OFF	NA	NA
Friday, August 19	3:20 - 5:45 pm	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 20 MEET PIONEER CLASH OF THE CLASSES	Leave LCS at 6am Return to LCS at 4pm	Watauga High School, Boone, NC	Linc Athletes Check Athletic Website

WEEK TWO Practice Schedule

WEEK TWO 8/8-8/13 - XC PRACTICE SCHEDULE

Day	Time	Location	Transportation
Monday, August 8	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Tuesday, August 9	8:00 - 9:30 am	LCS - Denver	Linc Athletes Check Athletic Website
Wednesday, August 10	4:00 - 5:30 pm	LCS - Denver	Linc Athletes Check Athletic Website
Thursday, August 11	7:30 - 9:30 am *2016 XC Kick Off Event*	Fleet Feet - Huntersville	Shuttle from Lincolnton leaves at 6:15 am Shuttle from Denver to Fleet feet will leave at 7:00 am Shuttle back to Lincolnton leaves at 11:30 am
Friday, August 12	4:00 - 5:30 pm	LCS - Denver	Linc Athletes Check Athletic Website
Saturday, August 13 *Coach Williams will communicate who should attend.  Optional for everyone else*	Leave LCS @ 7:30 am Return to LCS @ 10 am	Latta Plantation	Transportation from LCS Denver ONLY.  No Lincolnton shuttle.